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Top Notch 6 ways to improve your posture and looks more confidence



improve your posture

Humans are fickle – they can change their opinions about someone in an instant. Watching the evening news on TV you may be enamoured with the intellect, skills and attractive face of an individual. When you catch him standing up however, and you look at him for the first time from the side, your opinion may well change to one of disgust.

His rounded shoulders, bent knees, pot-belly and forward protruding head tell a story of pessimism, defeat and lack of self confidence. Posture tell you a lot about a person’s personality, but bad posture can impact more than just looks – it can lead to a host of health hazards and affect the way you feel about yourself.

There are one or two things you can do to improve your posture. You’ll be more confident and you’ll also change the way people perceive you.

Spine-Stretch Forward

Stretching the spine will help to keep your back in better alignment which will improve your posture.

  • Lie on your back with arms above your head and inhale.
  • Exhale and bring your arms up and forward as you sit up, reaching towards your toes. The idea is to stretch the hamstrings.
  • Use as little momentum as possible, making your stomach do the work.
  • Breathe in and exhale as you roll back down slowly to the floor.

Walk with Good Posture

If you can imagine walking as though you are balancing a book on your head, your posture will improve. Your head will be up, shoulders back and your back straight. Good posture starts with your feet and can’t be achieved without supportive footwear. Teetering on high heels will alter your body’s alignment. Rather choose shoes which are comfortable and which have good arch support.

Good Posture extends to Sleeping

Poor posture can actually disrupt your sleep. Choose sleep positions that keep your spine in alignment – either on your back or your side.The idea is to minimize stress on the neck, shoulders and back by adjusting your sleeping position. Adding pillows can provide support where there are spaces between your body and the mattress. For instance, if you sleep on your side, a pillow between your knees will keep your hips aligned. Of course, it goes without saying that you need to have a comfortable mattress that allows you to wake up pain free.

Improve Core Muscles with Daily Abdominal Stretching

Strong abdominal muscles are imperative for completing everyday tasks, for preventing a sore back and for maintaining good posture. Training the muscles of the core will correct postural imbalances that can lead to injuries.

  • Lie on your back, with your legs bent to about 90° at the knee.
  • Feet must be flat on the floor.
  • Lift your rear end off the floor. The idea is to form a straight diagonal line from your shoulders to your knees.
  • Hold this position for a couple of seconds before slowly lowering your hips back to the floor.
  • Repeat 8 times, and practice it daily.
  • Breathing should be as usual during this exercise.

Sit with the help of a kneeling chair

Credits: Ergonomic Trends

Kneeling chairs can vary somewhat in terms of their features but they each offer ergonomic benefits. They have an angled seat so as to tilt your pelvis forward, allowing the spine to adopt the correct alignment. Improved breathing and digestion are added benefits because sitting like this means the internal organs aren’t compressed.

Kneeling chairs also have shin rests that take the pressure off your back and bottom when sitting. Your core and back muscles strengthen too and due to the lack of a backrest, which forces your back and abdominal muscles to be more engaged.

Avoid Sitting for Long Periods of Time

Avoiding sitting for longer than 60 minutes without a short break, as the internal organs need a break from being compressed with prolonged sitting. When sitting, your head needs to be upright, your shoulders straight and squared and your neck and back aligned. To avoid slouching or leaning forward, align your back with the back of your chair.

In Conclusion

Proper posture isn’t only imperative for good health, it is important for your own self confidence, but the good news is that with bad posture you can do something about it!

Read more:
How to be fearless in life

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